6 simple habits to 'train your body' and wake up early without any problems

It's a fact that millions of people struggle to wake up early , for a variety of reasons, such as routine, general fatigue, and more. But a study led by experts revealed that changing certain daily habits can help you get up early more easily. What are these six habits to "train your body"?

According to the BBC, experts from the United Kingdom and Australia revealed that changing certain daily habits can help "night owls "—those who go to bed very late—advance their biological clocks and get up early more easily. To reverse this pattern and better adapt to a morning schedule, experts suggest implementing six simple but powerful habits:

1. Wake up 2 or 3 hours earlier than usual and expose yourself to natural light in the morning, which helps reset your internal clock. 2. Eat breakfast as soon as possible, as soon as you wake up. 3. Exercise only in the morning, to activate your body without interfering with sleep. 4. Eat lunch at the same time every day and dinner before 7:00 PM. 5. Avoid coffee after 3:00 PM and don't take naps after 4:00 PM.

6. Go to bed 2 or 3 hours earlier than usual and reduce exposure to artificial light at night, especially from screens.

The study, published in the scientific journal Sleep Medicine, showed that in just three weeks, a group of participants managed to move their normal bedtime two hours earlier and reported less sleepiness, stress, and depressive symptoms.

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According to researcher Andrew Bagshaw of the University of Birmingham, these simple changes can have a significant impact without the need for drugs or clinical interventions.

“Being able to help a large portion of the population feel better with such small adjustments is very important,” Bagshaw told the BBC. For those who struggle daily with mornings, these habits can be the first step toward a healthier night’s sleep and better overall well-being.

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Why is it so hard to get up early?

Scientists explain that each person has an internal circadian rhythm, like a "biological clock" that synchronizes with day and night. While some people tend to go to sleep and wake up early (the so-called "larks"), others have a slower clock that keeps them active at night (the "owls").

The problem is that most social and work obligations begin early, creating a mismatch between the body and the routines of the environment.

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This imbalance can lead not only to chronic fatigue, but also to increased risks of cardiovascular, metabolic, and mental illnesses, according to neuroendocrinologist Debra Skene of the University of Surrey.